hot dash 5k training plan - twin cities marathon · 5k training plan 2020 yup, it’s the plan i...
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5K TRAINING PLAN 2020 YUP, IT’S THEPLAN I USE!
SUNDAYWEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
by Chris Lundstrom
OFF OFF or 30min cross train
12 min of 2 minrun/1 min walk
15 min run w/ 4x30sec pickups
10 min easy run
RACE DAY!
Pickups = fast but controlled running w/ 1 min easy jog between.Tempo = moderately hard effort. If broken into intervals, take short recovery (1-2 minutes) Core = planks, crunches, back extensions, bird dogs, lateral leg raise (or substitute any exercise for the hips, back, and abs)
2/102/17
2/243/2
3/93/16
Chris Lundstrom is the Head Coach of Minnesota Distance Elite. He was a three-time Olympic Marathon Trials qualifier and has earned a Ph.D in Exercise Physiology.
OFF
OFF
OFF
OFF
OFF
20 min run w/ 6x30sec pickups
20 min run w/ 8x30sec pickups
20 min run w/ 8x30sec pickups
20 min easy runw/5 min temp
+ 4x15 sec pickups
OFF or 30min cross train
OFF or 30min cross train
OFF or 30min cross train
OFF or 30min cross train
OFF
15 min of 2 minrun/1 min walk
20 min easy runw/10 min tempo
20 min easy runw/10 min tempo
25 min runw/15 min tempo
25 min runw/15 min tempo
20 min easy run OFF
Core work and20 min cross train
Core work and20 min cross train
Core work and20 min cross train
Core work and20 min cross train
Core work and20 min cross train
15 min easy run
20 min easy run
20 min easy run
20 min easy run
20 min of 2 minrun/1 min walk
24 min easy run
28 min easy run
30 min easy run
25 min run w/last half faster
than first